Prone Bench Barbell Curl
Also known as: prone barbell curl
In SetGrip: Barbell Curl (Prone Bench)
- Secondary muscles
- Forearms
- Body part
- Upper Arms
- Position
- Lying
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Draping your chest over the bench and letting the barbell hang from extended arms strips out leg drive and back lean entirely. With your upper arms pointing at the floor, resistance peaks near the top of the rep, the opposite of a standing barbell curl, so the squeeze at the finish carries the training effect.
How to do the Prone Bench Barbell Curl
- Sit on a preacher bench with your chest against the pad and your arms extended over the edge, holding a barbell with an underhand grip.
- Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
- Continue to raise the bar until your biceps are fully contracted and the bar is at shoulder level.
- Hold the contracted position for a brief pause as you squeeze your biceps.
- Inhale and slowly begin to lower the barbell back to the starting position.
- Repeat for the desired number of repetitions.
Tip: Lower for three seconds and stop just short of locking out the elbow to keep the muscle under tension.
Muscles worked
Common mistakes
- Elbows drifting forward — as the elbows come up the front delt starts to lift the weight; pin the elbows to your sides and let only the forearm move.
- Swinging from the hips — a small rock backward on each rep means the weight is too heavy; drop it and curl from a dead stop.
- Cutting the bottom short — stopping with the elbow bent shortens the range where the biceps are stretched; lower until the arm is nearly straight.
- Wrists curling at the top — flexing the wrist toward you brings the forearm flexors in; keep the wrist neutral or slightly extended.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Curls go at the end of a pull session or arm day, after the rows and pulldowns that also load the biceps. Superset them with triceps pushdowns on the same cable stack or triceps extensions with the same dumbbells.
Variations and alternatives
Similar exercises
Without barbell
Frequently asked questions
What muscles does the Prone Bench Barbell Curl work?
The Prone Bench Barbell Curl primarily works the biceps. It also involves the forearms, which assist the movement and stabilise the joints.
Is the Prone Bench Barbell Curl good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Prone Bench Barbell Curl with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Prone Bench Barbell Curl?
If you cannot do the Prone Bench Barbell Curl, try the Side Lying Bodyweight Biceps Curl, the Leg Resisted Biceps Curl or the EZ-Bar Reverse Preacher Curl. Each of them trains the biceps through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Prone Bench Barbell Curl, a sensible starting point is muscle growth: 3–4 × 10–15 with 60–90 s rest; endurance / finisher: 2–3 × 15–20 with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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